Hip Extension Strength Standards for Men and Women
Discover how your Hip Extension performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Hip Extension Strength Level
Calculate Your Hip Extension Strength
Hip Extension Rep Standards
Compare your Hip Extension performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 13 |
| Intermediate | 35 |
| Advanced | 62 |
| Elite | 92 |
Hip Extension Standards by Bodyweight
Find the Hip Extension strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 12 | 35 | 65 | 99 |
| 120 lbs | < 1 | 13 | 36 | 65 | 97 |
| 130 lbs | < 1 | 14 | 37 | 64 | 95 |
| 140 lbs | < 1 | 15 | 37 | 64 | 93 |
| 150 lbs | < 1 | 16 | 37 | 63 | 91 |
| 160 lbs | < 1 | 16 | 37 | 62 | 89 |
| 170 lbs | < 1 | 17 | 37 | 61 | 87 |
| 180 lbs | < 1 | 17 | 37 | 60 | 85 |
| 190 lbs | 1 | 17 | 36 | 59 | 83 |
| 200 lbs | 2 | 17 | 36 | 58 | 82 |
| 210 lbs | 2 | 17 | 36 | 57 | 80 |
| 220 lbs | 3 | 18 | 35 | 56 | 78 |
| 230 lbs | 3 | 17 | 35 | 55 | 76 |
| 240 lbs | 3 | 17 | 34 | 54 | 75 |
| 250 lbs | 3 | 17 | 34 | 53 | 73 |
| 260 lbs | 3 | 17 | 33 | 52 | 72 |
| 270 lbs | 3 | 17 | 33 | 51 | 70 |
| 280 lbs | 4 | 17 | 32 | 50 | 69 |
| 290 lbs | 4 | 17 | 32 | 49 | 68 |
| 300 lbs | 4 | 16 | 31 | 48 | 66 |
| 310 lbs | 4 | 16 | 31 | 47 | 65 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 8 | 28 | 53 | 82 |
| 100 lbs | < 1 | 10 | 29 | 53 | 81 |
| 110 lbs | < 1 | 11 | 30 | 53 | 79 |
| 120 lbs | < 1 | 12 | 30 | 52 | 77 |
| 130 lbs | < 1 | 12 | 30 | 52 | 75 |
| 140 lbs | < 1 | 13 | 30 | 51 | 73 |
| 150 lbs | < 1 | 13 | 30 | 50 | 71 |
| 160 lbs | < 1 | 13 | 30 | 49 | 69 |
| 170 lbs | < 1 | 13 | 29 | 48 | 68 |
| 180 lbs | < 1 | 13 | 29 | 47 | 66 |
| 190 lbs | < 1 | 13 | 28 | 46 | 64 |
| 200 lbs | < 1 | 13 | 28 | 45 | 63 |
| 210 lbs | 1 | 13 | 27 | 44 | 61 |
| 220 lbs | 1 | 13 | 27 | 43 | 60 |
| 230 lbs | 1 | 13 | 26 | 42 | 58 |
| 240 lbs | 1 | 13 | 26 | 41 | 57 |
| 250 lbs | 1 | 13 | 25 | 40 | 55 |
| 260 lbs | 1 | 12 | 25 | 39 | 54 |
Hip Extension Standards by Age
Discover how Hip Extension strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 27 | 50 | 76 |
| 20 | < 1 | 14 | 35 | 62 | 91 |
| 25 | < 1 | 15 | 37 | 64 | 94 |
| 30 | < 1 | 15 | 37 | 64 | 94 |
| 35 | < 1 | 15 | 37 | 64 | 94 |
| 40 | < 1 | 15 | 37 | 64 | 94 |
| 45 | < 1 | 13 | 34 | 59 | 88 |
| 50 | < 1 | 11 | 30 | 54 | 81 |
| 55 | < 1 | 8 | 26 | 48 | 73 |
| 60 | < 1 | 6 | 21 | 41 | 64 |
| 65 | < 1 | < 1 | 16 | 35 | 55 |
| 70 | < 1 | < 1 | 12 | 28 | 47 |
| 75 | < 1 | < 1 | 9 | 22 | 39 |
| 80 | < 1 | < 1 | 5 | 17 | 32 |
| 85 | < 1 | < 1 | < 1 | 12 | 26 |
| 90 | < 1 | < 1 | < 1 | 10 | 20 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 22 | 42 | 64 |
| 20 | < 1 | 10 | 29 | 51 | 77 |
| 25 | < 1 | 11 | 30 | 54 | 80 |
| 30 | < 1 | 11 | 30 | 54 | 80 |
| 35 | < 1 | 11 | 30 | 54 | 80 |
| 40 | < 1 | 11 | 30 | 54 | 80 |
| 45 | < 1 | 10 | 27 | 49 | 74 |
| 50 | < 1 | 8 | 24 | 45 | 68 |
| 55 | < 1 | 5 | 20 | 39 | 61 |
| 60 | < 1 | < 1 | 16 | 33 | 53 |
| 65 | < 1 | < 1 | 12 | 28 | 45 |
| 70 | < 1 | < 1 | 9 | 22 | 38 |
| 75 | < 1 | < 1 | 5 | 17 | 31 |
| 80 | < 1 | < 1 | < 1 | 12 | 25 |
| 85 | < 1 | < 1 | < 1 | 9 | 19 |
| 90 | < 1 | < 1 | < 1 | 6 | 15 |
Hip Extension Overview
Hip Extensions target the glutes and hamstrings, enhancing lower body strength and stability through a controlled, backward leg movement.
Muscles Worked
Equipment Needed
None
How To Perform the Hip Extension
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core and keep your back flat.
- Slowly lift one leg straight back and up, keeping the knee slightly bent and foot flexed.
- Raise your leg until it's in line with your body, ensuring your hips remain squared to the ground.
- Squeeze your glutes at the top of the movement.
- Lower your leg back to the starting position in a controlled manner.
- Repeat for the desired number of reps before switching to the other leg.
Want to perfect your form? Check out our detailed guide on Hip Extension for proper technique and tips.
Pro Tips for Hip Extension
- Keep your core engaged to prevent your lower back from arching.
- Move slowly and control the movement to maximize muscle activation.
- Ensure your hips stay level and don't rotate during the lift.
- For added difficulty, you can use ankle weights or resistance bands.
Hip Extension Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Hip Extension?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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